Figure 4 Lift

The figure 4 lift exercise works the external hip rotators (sometimes also called lateral hip rotators) which are found in the buttocks!

Teaching Points:

  • To strengthen the hip rotators, the athlete lies on their front with the leg to be stretched bent and the ankle under the other thigh.
  • The athlete then lifts the bent knee as high as possible.
  • It is then slowly lowered back to the floor / couch, before repeating the exercise.

Muscles Worked:

Alternative Exercises: